The different regions of Peru are very diverse and each have their own flora and fauna, therefore the local cuisine in each area is adapted to what is available – as a result, the Peruvian cuisine is one of the most diverse in the world. Many Peruvian dishes include meat but can be easily adapted to a vegetarian or vegan version.
- Serves: 2
- Prep time: 10 minutes
- Cook time: less than half an hour
INGREDIENTS
- 200g white beans, drained and rinsed
- 1 cup quinoa
- 1-2 handful spinach, stems removed and chopped
- 1 small onion, finely chopped
- 1 large carrot, peeled and finely chopped
- 2 garlic cloves, finely chopped
- 1 cup vegetable stock
- 2 tbsp olive oil
- 1 tsb dried oregano
- 1 cup grated parmesan cheese
- Salt and pepper to taste
N.B. There have been concerns about the effect the rising popularity of quinoa in wealthier nations is having on the farmers who grow it and those who rely on it as a dietary staple. Look for fair trade and organic quinoa to help ensure the farmers are fairly treated and paid a living wage!
SOURCES:
- http://www.healwithfood.org/health-benefits/white-beans-navy.php
- http://www.camelliabrand.com/4-types-of-white-beans-whats-the-difference/
- http://www.globalhealingcenter.com/natural-health/what-are-carotenoids/
- https://www.oliveoiltimes.com/olive-oil-health-benefits
- http://www.whfoods.com/genpage.php?tname=foodspice&dbid=45
- http://www.medicalnewstoday.com/articles/270191.php
- http://articles.mercola.com/sites/articles/archive/2014/02/01/oregano-health-benefits.aspx
- https://www.bbcgoodfood.com/howto/guide/health-benefits-quinoa
- http://www.mindbodygreen.com/0-4994/7-Benefits-of-Quinoa-The-Supergrain-of-the-Future.html
- http://www.whfoods.com/genpage.php?tname=nutrient&dbid=119
- http://www.care2.com/greenliving/good-news-quinoa-is-good-for-bolivian-farmers.html
